Which Non-Dairy Milk Is Right for You? Milk alternatives give anyone who's vegan, lactose intolerant, or simply trying...
Which Non-Dairy Milk Is Right for You?
Milk alternatives give anyone who's vegan, lactose intolerant, or simply trying to do away with dairy the ability to add creaminess to smoothies and other recipes, or simply have something to pour over a bowl of cereal.But with so many types of non-dairy milk to choose from in the grocery store, you may find yourself lost. So we spoke to nutrition experts to get the pros, cons, nutrition stats, and more for the ten most popular types.But there is no alternative of mother's milk for babies.
Choose the right one for you
Check our guide below for your best option. Whether you choose dairy milk or not, always include plenty of non-dairy sources of calcium in your diet, such as canned salmon and sardines, green leafy veg, nuts and seeds, including almonds and sesame seeds.
Tradional cow's milk
What is it?
A natural product, rich in protein and a source of calcium. Organic milk contains higher levels of healthy omega-3 fatty acids, and the cows are less likely to have been exposed to antibiotics and pesticides. Some people prefer homogenised cow’s milk, as homogenisation breaks down the fat molecules, making the milk easier to digest.
Good for...
Cereal, porridge and in hot drinks, and naturally nutritious.
Cereal, porridge and in hot drinks, and naturally nutritious.
Taste...
Mild and creamy.
Mild and creamy.
Cooking...
Ideal in sauces and bakes.
Ideal in sauces and bakes.
We tested...
Whole Milk, 49p/pt, Tesco.
Whole Milk, 49p/pt, Tesco.
| 68kcals | 122mg calcium | 4g fat | 2.6g sat fat | 4.7g sugar | 3.4g protein |
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Lactose-free cow’s milk
What is it?
Cow’s milk that has been filtered to remove lactose, and has the lactase enzyme added. It contains the same nutrients as regular milk.
Cow’s milk that has been filtered to remove lactose, and has the lactase enzyme added. It contains the same nutrients as regular milk.
Good for...
The lactose-intolerant.
The lactose-intolerant.
Taste...
The same as cow’s milk.
The same as cow’s milk.
Cooking...
Works as well as cow’s milk.
Works as well as cow’s milk.
We tested...
Lactofree Whole lactosefree dairy drink, £1/1 litre, Asda.
Lactofree Whole lactosefree dairy drink, £1/1 litre, Asda.
| 58kcals | 135mg calcium | 3.5g fat | 2g sat fat | 2.7g sugar | 3.9g protein |
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a2 cow’s milk
What is it?
Milk containing a2 protein only. Cow’s milk consists of a range of proteins, one group being caseins, where the main types are a2 and a1. New research suggests that a1 can cause gut discomfort – if you’ve ruled out lactose-intolerance, you could try a2 milk.
Milk containing a2 protein only. Cow’s milk consists of a range of proteins, one group being caseins, where the main types are a2 and a1. New research suggests that a1 can cause gut discomfort – if you’ve ruled out lactose-intolerance, you could try a2 milk.
Good for...
Those affected by milk protein.
Those affected by milk protein.
Taste...
As good as cow’s milk.
As good as cow’s milk.
Cooking...
Works as well as cow’s milk.
Works as well as cow’s milk.
We tested...
a2 Whole Milk, £1.99, Morrisons.
a2 Whole Milk, £1.99, Morrisons.
| 64 kcals | 120mg calcium | 3.6g fat | 2.4g sat fat | 4.7g sugar | 3.2g protein |
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Goat’s milk
What is it?
A natural product, nutritionally similar to cow’s milk.
A natural product, nutritionally similar to cow’s milk.
Good for...
A useful option for people who can’t tolerate cow’s milk, as it has smaller fat particles and less lactose. Works well in tea, coffee and hot chocolate.
A useful option for people who can’t tolerate cow’s milk, as it has smaller fat particles and less lactose. Works well in tea, coffee and hot chocolate.
Taste...
A strong, distinctive flavour, slightly sweet with a sometimes salty undertone.
A strong, distinctive flavour, slightly sweet with a sometimes salty undertone.
Cooking...
Suitable for use in most recipes.
Suitable for use in most recipes.
We tested...
St Helen’s Farm Whole Goats Milk, £1.49/1 litre, Sainsbury’s.
St Helen’s Farm Whole Goats Milk, £1.49/1 litre, Sainsbury’s.
| 61 kcals | 120mg calcium | 3.6g fat | 2.5g sat fat | 4.3g sugar | 2.8g protein |
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Soy or soya milk
What is it?
Soya ‘milk’ is comparable in protein content to cow’s milk and is low in fat. Soy-based foods can help to manage cholesterol levels, although you need about 25g soy protein, or 3-4 glasses of soya milk a day, to achieve this. Some brands are fortified with calcium and vitamins A and D.
Soya ‘milk’ is comparable in protein content to cow’s milk and is low in fat. Soy-based foods can help to manage cholesterol levels, although you need about 25g soy protein, or 3-4 glasses of soya milk a day, to achieve this. Some brands are fortified with calcium and vitamins A and D.
Good for...
Non-dairy drinkers who are looking for a low-fat option – check that your brand includes added calcium and vitamins A and D. Mixes well in tea and coffee.
Non-dairy drinkers who are looking for a low-fat option – check that your brand includes added calcium and vitamins A and D. Mixes well in tea and coffee.
Taste...
Nutty and thick, but not sticky.
Nutty and thick, but not sticky.
Cooking...
Works well in baking – try it in our dairy-free Blueberry & coconut cake.
Works well in baking – try it in our dairy-free Blueberry & coconut cake.
We tested...
Vivesoy Unsweetened soy drink, £1.25/1 litre, Tesco.
Vivesoy Unsweetened soy drink, £1.25/1 litre, Tesco.
| 37 kcals | 120mg calcium | 1.7g fat | 0.26g sat fat | 0.8g sugar | protein 3.1g |
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Almond milk
What is it?
A blend of almonds and spring water, this is fortified with calcium and vitamins, including D and B12.
A blend of almonds and spring water, this is fortified with calcium and vitamins, including D and B12.
Good for...
Vegans and anyone avoiding animal products, because it’s fortified with vitamin B12. We enjoyed it in hot drinks but felt it worked best in coffee.
Vegans and anyone avoiding animal products, because it’s fortified with vitamin B12. We enjoyed it in hot drinks but felt it worked best in coffee.
Taste...
A subtle nutty flavour – choose unsweetened for day-to-day use.
A subtle nutty flavour – choose unsweetened for day-to-day use.
Cooking...
Use in the same quantities as cow’s milk – makes a good batch of scones.
Use in the same quantities as cow’s milk – makes a good batch of scones.
We tested...
Alpro Almond Milk Unsweetened, £1.59/ 1 litre, Ocado.
Alpro Almond Milk Unsweetened, £1.59/ 1 litre, Ocado.
| 13 kcals | 120mg calcium | 1.1g fat | 0.1g sat fat | 0.1g sugar | 0.4g protein |
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Coconut milk
What is it?
Made from pressed coconut with added calcium. This is lower in protein, with higher levels of saturated fat than most other plantbased options.
Made from pressed coconut with added calcium. This is lower in protein, with higher levels of saturated fat than most other plantbased options.
Good for...
Vegetarians. Try it with your cereal, and in tea and coffee.
Vegetarians. Try it with your cereal, and in tea and coffee.
Taste...
Light with a hint of coconut.
Light with a hint of coconut.
Cooking...
Great for baking, as the coconut flavour won’t overpower the food. Makes a good batch of sweet dairyfree pancakes – as the milk is quite thin, you won’t need as much in your batter.
Great for baking, as the coconut flavour won’t overpower the food. Makes a good batch of sweet dairyfree pancakes – as the milk is quite thin, you won’t need as much in your batter.
We tested...
Free From Coconut Milk, £1.69/1 litre, Tesco.
Free From Coconut Milk, £1.69/1 litre, Tesco.
| 25 kcals | 120mg calcium | 1.8g fat | 1.6g sat fat | 1.6g sugar | 0.2g protein |
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Hemp
What is it?
A blend of hemp seed and fortified with calcium and vitamin D.
A blend of hemp seed and fortified with calcium and vitamin D.
Taste...
Mild and slightly sweet.
Mild and slightly sweet.
Good for...
Hot drinks.
Hot drinks.
Cooking...
Use in smoothies or sauces. Or freeze with fruit and honey for a non-dairy ice cream.
Use in smoothies or sauces. Or freeze with fruit and honey for a non-dairy ice cream.
We tested...
Braham & Murray Good Hemp Original, £1.49/1 litre, Tesco.
Braham & Murray Good Hemp Original, £1.49/1 litre, Tesco.
| 39 kcals | 120mg calcium | 2.5g fat | 0.2g sat fat | 1.6g sugar | 0.04g protein |
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Oat milk
What is it?
Made from oats and enriched with vitamins and calcium. Low in saturated fat.
Made from oats and enriched with vitamins and calcium. Low in saturated fat.
Good for...
A low-fat option with all the goodness of oats.
A low-fat option with all the goodness of oats.
Taste...
Creamy with a slightly powdery aftertaste.
Creamy with a slightly powdery aftertaste.
Cooking...
Won’t split when heated, good for a white sauce.
Won’t split when heated, good for a white sauce.
We tested...
Oatly Oat Drink, £1.39/1 litre, Sainsbury’s.
Oatly Oat Drink, £1.39/1 litre, Sainsbury’s.
| 45 kcals | 120mg calcium | 1.5g fat | 0.2g sat fat | 4g sugar | 1.0g protein |
|---|
Rice milk
What is it?
A sweet milk, low in protein and fortified with calcium.
A sweet milk, low in protein and fortified with calcium.
Good for...
Those who can’t tolerate dairy or soya.
Those who can’t tolerate dairy or soya.
Taste...
Sweet but neutral – doesn’t give hot drinks a milky colour.
Sweet but neutral – doesn’t give hot drinks a milky colour.
Cooking...
Thin consistency, so you may need to thicken sauces with a little extra flour.
Thin consistency, so you may need to thicken sauces with a little extra flour.
We tested...
Rice Dream, £1.99/1 litre, Holland & Barrett.
Rice Dream, £1.99/1 litre, Holland & Barrett.
| 47 kcals | 120mg calcium | 1.0g fat | 0.1g sat fat | 4g sugar | 0.1g protein |
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